Friday, January 30, 2015

Run

Warmup, footwork
1mi in 6:40
5:00 rest
1mi in 6:50
Cooldown lap

Thursday, January 29, 2015

Lift

30min mobility

2x10 low box jumps
2x10 medium box jumps
2x10 lateral cone hops
2x2x5 skater squats
2x10 speed skaters

Snatch to 70kg
Power clean and jerk to 85kg
3x(squat clean to front squat to split jerk) at 70kg

20min laxball work

Tuesday, January 27, 2015

Plyos, Lift

2x10 split jumps, 2x10 lateral cone jumps
2x10 broad jumps, 2x10 high box jumps
2x10 single leg high box jumps

Snatch: work up to 65kg
Power clean and jerk: work up to 90kg
Clean pull: 2 at 75, 84, 90kg
Back squat: 2 at 135, 155, 165, 175, 185; 1 at 205lb
Muscle snatch: 5 at 65, 75, 95lb
3x5 glute-ham raises

Monday, January 26, 2015

Recovery, Cardio, Soccer

30min mobility

5 rounds for time:
5 kettlebell snatch per arm 20kg
10 pushups
10 V-ups
Completed in 5:40

500m row in 3:42

60min soccer in the snow, won 2-0 or 3-0

Sunday, January 25, 2015

Goalty

Sore and tired, so a rousing game of goalty left me feeling even more roughed up. Lost two games to three in a barn-burner. Took a nap afterwards and did some SMR work later on.

Saturday, January 24, 2015

Lift, Winter League

3 position snatch: 3 at 95, 115, 125lb
2 position snatch: 2 at 135lb
Hang clean: 2 at 135, 145, 155; 1 at 165, 175, 185lb
Overhead squat: 1 at 135, 145, 155, 165, 175, 185lb

Won our 5v5 league game 15-7.

Friday, January 23, 2015

Plyos, Lift

2x10 box jumps
2x10 calf jumps
2x10 squat jumps
2x10 lateral cone jumps
2x10 side medball throws

Snatch: 3x1 at 65, 95, 135lb
Squat clean: 3 at 135; 2 at 145lb
Squat clean and jerk: 2x1 at 155; 3x1 at 165; 1 at 175, 185lb
Clean pull: 2x3 at 195; 2x2 at 205lb
Front squat: 2 at 135, 155, 165; 2x2 at 175; 2x1 at 185lb

3 rounds: 3 muscle-ups, 5 handstand pushups, 7 ab-wheel roll-outs
3 rounds: 5 L-hang pullups, 7 dips, 9 single-leg hip thrusts per leg
2x1:30 plank